Anxiety Reflection &
Boundary‑Setting Workbook
A guided space for clarity, grounding, and self‑respect.
Table of Contents
Section One: Anxiety Reflection
Section Two: Boundary‑Setting
Section One
Anxiety Reflection
Grounding Check‑In
Identifying the Trigger
Thought Exploration
Emotional Validation
Coping Strategy Selector
Reframe & Re‑Anchor
Anxiety Reflection Log
Repeat as needed - photocopy or print extra pages.
Section Two
Boundary‑Setting
What I Need
Types of Boundaries
| Boundary Type | My Version |
|---|---|
| Time | |
| Emotional | |
| Physical | |
| Communication | |
| Workload | |
| Digital |
Boundary Scripts
Use the structure: "I feel __ when __. I need __. I will __."
Script 1
Script 2
Script 3
Handling Pushback
Grounded responses I can use
Boundary Reflection Log
Repeat as needed - photocopy or print extra pages.
Would a gentle 1:1 conversation help?
Working through anxiety and boundaries on your own takes courage. If you would like to explore these themes with a registered mental health nurse in a safe, non-clinical space, you are warmly invited to reach out for an individualised 1:1 session with Abena. There is no pressure.
Your enquiry is private. Sessions are non-clinical, individualised wellness conversations and are not a substitute for medical or therapeutic care.
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